WOD: Tuesday 24/03/2015

INVITATION: To all Blue Lake CrossFit Members - Friday night we have the final CrossFit Open Workout for 2015 and you and your families are all invited to come and cheer on our athletes as they compete for the last time this year in the Open. Immediately following we will have an after party and celebrate the amazing achievements of this years Open season.
IMPORTANT: Athletes COMPULSORY Rainbow/Colour theme dress for WOD.
Please bring a plate to share + BYO drinks - SOME food/drinks will be supplied as well as:
DJ Dion spinning tracks throughout the WODs + after party
The Worm + Dance Moves Competition

Back Squat
5 - 5 - 3 - 3 -1 - 1

then:

"Heavy Helen"
3 Rounds for times:
Run 400m
21 KB Swings (24kg/32kg)
12 Chest to Bar Pull Ups

20 Min Cap

Post weights and times to comments.

Endurance - Workout of the Week
Swim 200m x 4
Rest as needed between sets

Barbell - Pick two of the following:
1 RM Clean & Jerk
1 RM Snatch
1 RM Back Squat
1 RM Front Squat
 

15.2 Briefing....